Prototype Training Systems (CrossFit Prototype) – CrossFit


1A: Weighted Step-ups (4×8 each side
20′ box
*load db by the side in each hand
*do 8 step ups in a row before *doing other side )

1B: elevated toe lifted barbell RDL (4×8
*elevate toe w/ 10# metal plate
*build in weight each set )


Brumate (Time)

30, 20, 10

cal row

knee to elbow